Interoception: The Art of Recovery | Rebuilding from the Inside Out | Part 2

Know Your Physio

In Part 2 of this powerful conversation, we continue the journey beyond quitting Adderall to unlocking true high performance through deep physiological awareness. I sit down with Carlos and Miguel Bertonatti to unpack the essential metrics of health—VO₂ max, HRV, and body composition—and how mastering these can transform the way you recover, perform, and live.

We explore why most high performers are stuck in chronic stress without realizing it, how proper sleep can become your greatest biohack, and how breathwork is the secret weapon to regulate your nervous system anytime, anywhere. This episode dives into the science of stress adaptation, the role of muscle as the "organ of longevity," and simple, actionable strategies to regain control over your biology.

If you're serious about optimizing your mind, body, and performance without gimmicks—this is your roadmap. Tune in to learn how real resilience is built from the inside out.

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Topics:

[00:02:24] Overtraining in competitive athletes.

[00:05:35] Sleep fitness.

[00:08:44] HRV and its significance.

[00:12:24] HRV and stress adaptability.

[00:14:14] Subjective nature of HRV.

[00:15:55] Breath work for stress regulation.

[00:19:40] Biological age and wellness insights.

[00:24:28] Peak performance through stress management.

[00:26:06] Muscle mass and longevity.

[00:30:40] Blue blocking glasses effectiveness.

[00:32:50] Human connection in health.

[00:35:32] Accountability in personal growth.

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Chapters

1. Intro (00:00:00)

2. Overtraining in competitive athletes. (00:01:18)

3. Sleep fitness (00:05:35)

4. HRV and its significance (00:08:44)

5. Subjective nature of HRV (00:14:14)

6. Breath work for stress regulation (00:15:55)

7. Biological age and wellness insights (00:19:40)

8. Peak performance through stress management (00:24:28)

9. Muscle mass and longevity (00:26:06)

10. Blue blocking glasses effectiveness (00:30:40)

11. Human connection in health (00:32:50)

12. Accountability in personal growth (00:35:32)